Stress

Election Stress: You're Not Alone; Here's How to Manage

These days, stress and anxiety are bigger issues than ever before. And recent political dynamics have only amped up our stress and anxiety levels, so much so that election stress disorder is officially a thing.

In September 2023, the Pew Research Center reported that 65% of U.S. adults always or often feel exhausted by politics, and 55% always or often feel angry when thinking about politics. And if you ask people how they feel right now, it’s probably not improved. Clearly, none of us are alone in this.

With an upcoming presidential election, we all could use some help managing political stress. Read on to learn simple tips and effective stress management techniques you can do anywhere.

The hard facts about stress

high stress levels

Stress can negatively impact both your physical health and your emotional well being.

Stress can:

Lead to worrying
Increase anxiety
Cause a surge in adrenaline
Increase your blood pressure
Lead to sadness
Increase negative emotions
Cause insomnia
Burden your heart
Cause weight gain

Chronic stress can:

Cause chronic headaches
Make it difficult to breath
Decrease immunity
Lead to addictive behaviors

Navigating stressful situations

family members

Many people have figured out that it is better to agree to disagree with a family member, co-workers, or friends to avoid any intense political discussions, or worse, political arguments. But even everyday stress can exacerbate election stress.

Allow yourself to exit the room when there’s a bad vibe. Avoid hanging out with chronic complainers. Consciously choose to avoid stress if you can. These coping strategies are a good short-term solution when needed. Save your mind at all costs.

Managing election-related stressors

social media posts

One thing that most people can agree on is that too much news and social media consumption equates to negative feelings and is a significant source of stress. Commit to the following four things, and your positive emotions are sure to increase. At the very least, you will be less bothered by election season related stress.

Limit exposure to election coverage and social media
Read rather than watch any political news; this gives you more control over what you’re ingesting
Record your favorite TV shows so you can fast-forward through all the political ads
Consider taking a break from social media or limiting your use to specific times of the day
Limit screen time or turn off your devices at least one hour before bedtime

Prioritizing self-care and mental health

physical and mental health

Use this easy checklist to increase your well-being

Take a walk in nature
Trade neck and foot rubs with someone who cares about you
Stream a comedy and give yourself a laughter break
Practice yoga
Stay busy with positive activities
Unplug for hours or days if you can
Spend some time every day practicing breathwork and meditation
Spend more time with people who are uplifting

Simple breathwork and guided meditations for better mental health

Here are three videos I have found very helpful with all kinds of stressful situations, including election stress.

The first video demonstrates the easiest breathing technique on the planet: straw breathing. Even kids can do it!

Bee breath can be used as a sleep aid, meditation prep, and when you are having anxious feelings or feeling angry.

This guided meditation, led by master of meditation Gurudev Sri Sri Ravi Shankar, is an effortless way to calm down and let go of mounting stress and worrisome thoughts. Enjoy!

Building resilience and community

emotional well being

One unique way to build emotional resilience is to volunteer your time. Whether aiding communities hit by a hurricane, wildfires, or other hardships, something magical happens when you contribute to the care of your fellow human beings. You shift from your worries to the mindset, “What can I do to help you?” This is a surefire fix for sadness while building resilience and a sense of community.

Support and resources

One organization that has been a tremendous resource for me is the Art of Living Foundation and its stress management techniques. Known for their stress and trauma relief throughout the world, with a focus on breathing and meditation, here are just a few of the places they have shown up to offer free stress and trauma relief: after 9/11, hurricanes Katrina, Helene, and Milton, the Las Vegas shooting, the Uvalde school shooting, Ukraine, and so many more places.

Art of Living’s SKY Breath Meditation is an evidence-based technique that quickly reduces stress, balances emotions, and restores calm. You can learn SKY on the Art of Living Part 1 course. Here are some of the benefits reported by practitioners and researchers alike: